Osteoporosis is a disease in which our bones become brittle, weak and break easily. It is most common among older adults, especially older women. People with osteoporosis are prone to fractures of the spine, hip and wrist. 25 million people in the country are affected by osteoporosis every year. Though we do not know why it occurs, by making some changes in our lifestyle, we may be able to manage osteoporosis.

Mentioned below are some lifestyle treatments for osteoporosis:

• A healthy diet enriched with calcium and vitamin D
  A balanced nutritious diet is essential for healthy growth and development. Lack of calcium and vitamin D in our diet may cause bone loss and osteoporosis. Our bones are made of calcium, so eating foods rich in calcium can prevent bone loss. Low-fat dairy food, fish, poultry, green leafy vegetables, fruits, nuts, grains, soy products, and calcium-fortified foods provide strength to our bones. The recommended level of calcium is not consumed by most people in the country. Still, it can be achieved by drinking 3-8 ounce glasses of milk combined with calcium in addition to the rest of the diet. Calcium absorption in the intestine is helped by vitamin D. Therefore, to maintain the calcium level in our body, we should consume food such as egg yolk, liver, saltwater fish (tuna), and fortified dairy products that are rich in vitamin D. Our skin is also exposed to this type of vitamin when we spend time in the sun. Hence, getting enough calcium and vitamin D in our daily diet is recommended as a part of the lifestyle treatments for osteoporosis.
• Regular physical exercise
  To prevent our bones from becoming weak and to stimulate bone growth, we should do some weight-bearing exercises such as walking, hiking, jogging, climbing stairs, playing tennis, basketball, weight training, dancing, gardening, raking leaves, etc. Physical activity for 30 minutes is recommended. By following these lifestyle treatments for osteoporosis, we can stay fit.
• Avoid smoking
  Bone density and smoking are directly related. Avoid smoking to stay healthy and to enjoy excellent bone health.
• Restrict alcohol consumption
  Alcohol decreases bone density and increases the risk of fracture. It affects our hormone levels, which results in reduced bone formation. Alcohol disrupts our balance while walking. This can cause us to trip and fall, leading to a higher risk of broken bones. So, it is advised to not consume more than two alcoholic drinks per day.
• Limit caffeine intake
  It is suggested to limit caffeine intake to 2 cups or less per day.
• Protection against falls
  One must wear sturdy rubber-soled shoes and treads, use handrails, rugs on stairs should be secured, and halls, stairways, and entrances should be well-lit. There should be grab bars and non-skid tape in the tub and non-skid rubber mats near sinks. All loose wires cords and throw rugs should be removed from the floor.

The aforementioned lifestyle treatments for osteoporosis will help you keep your bones strong and sturdy.